UHC Advice: Eating 5 A Day is Easy

Eating 5 to 9 servings of fruits and vegetables is easy, especially if you have a plan. The following guidelines can help you develop your plan for fitting in 5 A Day everyday.

  • At every meal and snack eat at least one serving of a fruit or vegetable.
    • Start your morning off with a glass of 100% fruit juice. Just ¾ cup or 6 fluid ounces counts as one serving.
    • For a morning snack, eat a piece of fresh fruit, such as a banana, apple, orange or pear. A medium piece of fruit counts as one serving.
    • Eat a large salad with your lunch. A large salad with 3 cups of mixed greens counts as three servings.
    • For an afternoon snack, munch on raw vegetables like celery sticks or baby carrots. A handful of celery sticks or baby carrots will count as one serving.
    • For dinner eat a dark green leafy vegetable, such as broccoli or spinach. Just ½ cup of any cooked vegetable counts as one serving.
    • For an evening snack, choose dried fruit like raisins or dried plums. Just ¼ cup of dried fruit counts as one serving.
    • Every day eat at least one vitamin A rich fruit or vegetable, such as cantaloupe, carrots, sweet potato, spinach or broccoli.
    • Every day eat at least one vitamin C rich fruit or vegetable, such as orange juice, grapefruit, fresh pineapple, green pepper or cauliflower.
    • Every day eat at least one high fiber fruit or vegetable, such as apples, grapefruit, or broccoli.
  • Several times each week eat cruciferous (a.k.a. cabbage family) vegetables like broccoli, cauliflower, Brussels sprouts or cabbage.
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